Sample work from my Masters in Coach Education

1. Periodization Programme for
Beach Volleyball


Ohio Masters in Coach Education
Hayden Jones
HJ497714






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2. Introduction:!
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This!periodisation!programme!consists!of!traditional!weight!training,!flexibility!and!mobility!sessions!and!more!sports!
specific!‘physical!technical’!training.!!
The!goal!for!this!program!is!to!develop!(and!maintain!thoroughout!the!season)!maximal!sand!based!power!endurance!
while!placing!a!priority!on!injury!prevention.!
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The!schedule,!and!associated!calendar,!would!be!suitable!for!a!semi!professional/professional!athlete!that!is!playing!on!
the!AVP!or!NVL!domestic!tours!but!could!possibly!be!modified!and!adopted!for!NCAA!colleigate!beach!volleyball.!
In!2015!collegiate!beach!volleyball!was!structured!around!a!condensed!2!1/2!month!season!with!up!to!4!‘matches’!per!
week.!In!2016!beach!volleyball!will!switch!to!an!official!NCAA!National!Championship!sport!and!the!calendar!may!change.!!
If!the!2016!season!maintains!a!3P4!match!per!week!schedule!then!this!program!would!not!be!ideal.!This!calendar!is!
designed!for!a!competitive!schedule!that!has!6P8!weekend!tournaments!over!a!period!of!4!months!where!teams!are!
expected!to!play!4P!8!matches!over!3!days!of!competition.!
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In!order!to!follow!this!training!program!athletes!would!be!required!to!dedicate!up!to!8!hours!a!week!at!certain!stages!of!
the!season!and!the!program!also!assumes!that!the!athlete!is!familiar!with!Olympic!lifting.!!
If!an!athlete!was!new!to!the!program,!their!first!year!of!training!would!be!spent!developing!a!base!strength!and!correct!
technique!to!enable!them!to!perform!the!activities!described!safely.!!
A!similar!situation!applies!with!the!strength!phase!of!the!program.!Because!of!the!low!rep!and!high!weight!nature!of!this!
type!of!training!this!would!not!be!advised!for!athltes!with!minimal!weight!training!experience.!
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The!Programme,!and!associated!calendar!focuses!on!a!date!in!September!for!the!attainment!of!peak!performance.!If!this!
was!adopted!for!collegiate!beach!volleyball!the!timing!may!move!to!early!May!as!this!is!the!proposed!date!of!the!National!
Championships.!
With!that!in!mind,!this!program!has!the!athlete!involved!in!their!most!intense!hypertrophy!/!muscular!growth!training!at!
the!initial!stages!of!the!programme!working!towards!primarily!sports!specific!activities!at!the!end!of!the!season.!
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3. One!consideration!to!keep!in!mind!is!that!this!programme!has!been!developed!purely!with!physical!conditioning!in!mind.!!
This!program!is!not!suitabe!for!all!athletes!and!depending!on!an!athletes!level!of!physical!conditioning!and!game!based!
competence,!more!may!be!gained!from!focusing!on!development!of!game!skills.!
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OVERALL!OUTLINE!OF!THE!TRAINING!YEAR!
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4. !
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Phase!of!
training!
General!Conditioning!
Preparatory!Phase!
Specific!Conditioning!
Pre!Competition!Phase!
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Peak!Season!
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Maintenance!during!the!competition!
season!schedule.!
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Trainings!Per!
Week!
4! 4! 4! 3!
Details!!
Day!1:!–!Traditional!weight!
training!focusing!on!hypertrophy.!
Squats!and!deadlift!for!the!lower!
body.!!
Isolated!movement!exercises!for!
the!upper!body.!
Core!exercises.!!!!
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Day!2:!–!Flexibility,!mobility!and!
Stability!Training!
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Day!3:!–!Traditional!weight!
training,!focusing!on!hypertrophy.!
Squats!and!deadlift!for!the!lower!
body.!!
Isolated!movement!exercises!for!
the!upper!body.!
Core!exercises.!!!!
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Day!4:!Flexibility,!mobility!and!
Stability!Training.!
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Day!1:!Traditional!weight!training!
focusing!on!hypertrophy.!
Squats!and!deadlift!for!the!lower!
body.!!
Incorporating!cleans!within!the!
power!training!cycle.!
Compound!movement!exercises!
for!the!upper!body.!!
Core!exercises.!!!!
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Day!2:!Physical!Technical!
combined!with!flexibility!/!
mobility!and!Stability!Training.!
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Day!3!–!Traditional!weight!
training!focusing!hypertrophy.!
Squats!and!deadlift!for!the!lower!
body.!!
Incorporating!cleans!within!the!
power!training!cycle.!
Compound!movement!exercises!
for!the!upper!body.!!
Core!exercises.!!!!
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Day!4:!Physical!Technical!
combined!with!flexibility!/!
mobility!and!Stability!Training.!
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Day!1:!Traditional!weight!
training!focusing!on!the!
Olympic!lifts!of!deadlift!and!
cleans.!!
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Day!2:!Physical!Technical!
combined!with!Flexibility,!
mobility!and!Stability!Training.!
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Day!3:!Traditional!weight!
training!focusing!on!the!
Olympic!lifts!of!deadlift!and!
cleans.!!
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Day!4:!Physical!Technical!
combined!with!Flexibility,!
mobility!and!Stability!Training.!
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Day!1:!Physical!Technical!and!
Flexibility,!mobility!and!Stability!
Training.!
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Day!2:!Deadlift!and!cleans.!!
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Day!3:!Flexibility,!mobility!and!
Stability!Training.!
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Approx!hrs/wk!6! 6! 5! 3!
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5. Traditional!Weight!Training!Component!Details:!
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From!a!physical!perspective,!performance!in!Beach!Volleyball!is!greatly!enhanced!through!the!development!of!power,!
which!equates!to!speed!over!the!sand!and!enhanced!jumping!ability.!The!ability!to!maintain!maximal!performance!over!a!
45!minute!game!and!further!45!minute!games!as!a!tournament!progresses!is!vital.!This!capacity!we!will!refer!to!as!power!
endurance.!
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With!muscular!power!being!a!factor!of!size!(cross!sectional!area!of!muscular!fibres)!and!speed!of!contraction,!this!
programme!looks!firstly!develop!muscular!size!during!the!preparatory!/!general!conditioning!phase!of!the!offPseason,!
working!towards!developing!speed!of!contraction,!with!power!and!sand!based!exercises!to!develop!power!endurance,!as!
peak!events!approach.!
During!the!developmental!phase!it!is!less!essential!that!exercises!mimic!movement!patterns!within!the!game!but!as!the!
season!progresses!it!becomes!more!and!more!important!to!follow!the!theory!of!specificity,!and!move!towards!exercises!
replicate!game!situations.!
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During!the!general!conditioning!(preparatory!/!off!season)!phase!at!the!beginning!of!this!programme!the!rep!range!
required!to!be!working!in!is!12P15.!
As!soon!as!the!amount!of!reps!that!are!being!completed!rises!above!17!the!weight!should!be!increased!to!bring!down!reps!
to!12P15!again.!!
Reps!will!then!drop!down!to!below!8!during!the!strength!phases!and!rise!again!for!the!power!exercises!that!precede!
competition.!!
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After!several!months!of!hypertrophy!training!the!body!should!be!in!a!position!to!cope!with!the!additional!stress!of!a!
strengthPtraining!programme.!!
Motor!patterns!of!each!exercise!should!also!be!familiar!by!now!which!should!ensure!risk!of!injury!is!not!increased!by!the!
increased!weight!associated!with!this!type!of!training.!!
If!an!athletes!fitness!level!is!not!significantly!high!enough!to!cope!(for!whatever!reason)!with!strength!training!then!they!
need!not!move!immediately!into!the!strengthPtraining!phase.!They!should!continue!with!hypertrophy!and!reassess!at!a!
later!date.!

6. !
The!repetitions!for!each!exercise!should!now!be!reduced!to!between!6P9!for!the!strength!phase.!This!of!course!means!that!
weight!also!needs!to!be!increased!accordingly.!
Correct!technique!while!completing!exercises!is!very!important!in!this!phase!of!the!programme!to!reduce!the!chance!of!
injury.!The!importance!of!having!a!training!partner!as!spotter!cannot!be!emphasised!enough.!
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The!warm!up!component!of!this!training!would!include!a!short!amount!of!time!on!either!a!bike,!rowing!machine!or!
tredmill!(5!minutes)!before!moving!to!active!stretching!and!empty!bar!lifts!
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List!of!exercises!and!suggested!rep!range!for!the!hypertrophy!phase!of!training.!!
During!the!strength!training!phase!the!rep!range!would!be!6S8.!!
During!the!power!phase!the!rep!range!would!be!15!S20.!
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Leg Exercises Isolated Back and bicep exercises Isolated Shoulder, chest and
triceps exercises.
Upper body compound
exercise
Leg Press
4x sets (12-15)
Hamstring Curls
3x sets (12-15)
Leg Extension
3x sets (12-15)
Calf Press –opt
3x sets (12-15)
Lunges (with dumbbells)
3x sets of 20
Lat Pull down (front)
4x sets (12-15)
Choose one of;
Seated Row
3x sets (12-15)
Stiff arm Pull downs
3x sets (12-15)

Dumbbell bicep curls
(alt or conc)
3x sets (20-24 – alt; 12-15 conc)
Back extensions
3x sets (12-15)
Barbell curls (20 down with a partner)
One arm bent over row. Concentration curls
Shoulder Press
4x sets (12-15)
Bench Press
4x sets (12-15)
Dumbbell flies
3x sets (12-15)
Rear deltoid
3x sets (12-15)
Triceps Pushdowns
3x sets (12-15)
Bench dips
3x sets (12-15)
Pull up / presses
1/2 2/4 3/6 4/8…to fatigue then
back down.



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7. A!description!of!some!of!the!most!important!exercises!throughout!the!program.!
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Exercise:!Pull!Up!/!Press.!
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Exercise:!Squat.!
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Notes:!
1)!Don’t!bounce!at!the!bottom!and!lift!until!chest!touches!the!
top!of!the!bar.!
Notes:!
1)!Keep!head!up!and!touch!chest!to!the!ground.!
2)!Keep!back!strait.!
Notes:!3!main!points!to!remember.!
1)!Feet!should!be!shoulder!width!apart.!
2)!Keep!head!up,!which!will!help,!maintain!a!strait!back.!
3)!Movement!should!mimic!sitting!back!down!on!a!chair.!
Exercise:!Deadlift.!
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Exercise:!The!Clean.!
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Exercises:!Swiss!ball!sit!ups!for!core.!
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Notes:!
1)!Hold!on!to!the!bar!and!rock!back,!to!the!point!that!your!
arms!are!forming!a!line!perfectly!perpendicular!with!the!
ground!P!Keep!your!head!slightly!up.!
2)!Round!your!back!just!a!little!bit,!and!then!start!the!lift!by!
first!starting!to!straighten!the!back,!and!then!extending!the!
legs!while!finishing!the!straightening!of!the!back.!!
3)!During!the!lift,!do!not!allow!your!knees!to!buckle!inwards.!
Notes:!
1)!Stand!behind!the!barbell,!feet!parallel!and!at!hip!
width,!shins!touching!the!bar!and!pull!the!bar!from!
the!floor!in!a!deliberate,!but!not!overly!rushed,!
tempo.!
2)!Once!the!bar!passes!your!midPthigh,!perform!an!
explosive!pull!best!described!as!a!“jump!and!shrug”!
motion.!
3)!As!the!bar!approaches!its!maximum!height,!
quickly!pull!your!body!underneath!it!and!catch!the!
bar!on!the!fronts!of!your!shoulders.!
Notes:!
1) Sit!down!on!the!ball!with!your!legs!in!front!of!you,!knees!bent!and!
feet!on!the!ground.!Walk!yourself!forward!so!your!back!is!leaning!
against!the!exercise!ball.!Plant!your!feet!with!some!separation!
between!them.!
2) !Bend!so!as!to!bring!your!upper!body!towards!your!knees!while!
tensing!your!abs.!
3) Return!to!your!original!position,!with!your!back!arched!over!the!
ball!and!your!head!closer!to!the!floor.!
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8. ‘Physical!Technical’!Component:!
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This!component!of!the!training!program!is!consistent!with!what!is!performed!by!many!elite!beach!volleyball!teams!from!
USA!and!Brazil.!!
Game!like!movements!are!completed!on!the!sand!in!a!station!format!with!30P45!seconds!on!and!20P!60!seconds!off.!
Movements!can!be!tailored!to!the!specific!needs!of!the!athlete.!For!example!if!your!athlete!needs!work!on!retreating!off!
the!net!then!you!can!incorporate!a!number!of!retreating!movements!into!the!training.!
Very!fit!athletes!may!be!able!to!complete!3!circuits!of!stations!with!a!45s:30s!ratio!of!exercise!to!rest,!and!not!so!fit!
athletes!may!only!complete!2!circuits!with!a!30s:60s!ratio!of!exercise!to!rest.!
Athletes!would!complete!a!6!P!8!station!set!which!makes!a!2!set!training!last!approximately!16!P!24!minutes!and!a!3!group!
training!approximately!24!–!36!minutes.!
Trainings!could!include,!but!are!not!limited!to!the!movements!listed!below.!
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The!warm!up!component!of!this!training!would!include!a!short!warmup!with!might!involve!3!P5!minutes!of!running!on!the!
sand!before!moving!into!active!stretching!and!finally!a!couple!of!maximal!jumps.!
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9. Movement!Descriptions:!
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1) Chase!and!hit!–!After!chasing!a!ball!down!run!up!to!
the!net!and!hit!a!ball!thrown!by!trainer.!
2) Abdominal!medicine!ball!–!throw!the!medicine!ball!
back!up!to!the!trainer!above.!
3) T!shuffle!–!Run!up!to!the!cone,!shuffle!left!then!to!the!
right!then!back!to!the!middle!and!backwards!to!the!
start.!
4) Elastic!jumps!–!jump!over!the!elastics!in!a!sideways!
direction.!
5) Parachute!run!–!run!as!fast!as!you!can!down!the!
beach!while!attached!to!the!parachute.!
6) Serve!and!block!–!After!serving!a!jump!serve!run!to!
the!net!and!block!a!ball!hit!by!the!trainer.!
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10. Movement!Descriptions:!
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1) Seated!arm!drives!–!while!seated!try!to!bounce!as!
high!as!possible!with!alternate!arm!swings.!
2) Up!and!runs!–!From!a!prone!position!jump!up!and!
sprint!to!touch!cones.!!
3) Back!shuffles!–!While!shuffling!backwards!between!
cones!move!to!the!side!pointed!by!trainer.!
4) Block!and!press!–!Jump!up!press!a!ball!held!over!the!
net!by!trainer!then!move!sideways!and!jump!to!press!
again.!
5) rop!and!dive!–!Retreat!and!dive!to!the!side!that!is!
pointed!by!the!trainer.!
6) Medicine!ball!throws!–!in!pairs!toss!the!medicine!ball!
at!each!other!while!shuffling.!
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11. Flexibility,!Mobility!and!Stability!Component!(F,!M!&!S):!
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This!component!of!the!program!could!be!completed!both!in!the!gym!or!on!the!sand.!Many!of!the!exercises!
are!derived!from!Kiraly!(1999)!and!the!Get!Set!app!produced!by!the!International!Olympic!Committee!and!
the!Oslo!Sports!Trauma!Research!Centre.!!
The!details!of!this!component!of!the!program!will!be!expaded!on!with!the!team!project!of!Hayden!Jones!
and!Travis!Billings!which!focuses!on!‘Injury!Prevention!for!Beach!Volleyball’!
Essentially!this!component!of!the!program!has!athletes!completing!a!series!of!activites,!designed!to!
stabilize!and!increase!the!flexiibility!of!joints!prone!to!injury!in!the!beach!volleyball!athlete.!!
The!importance!of!a!flexibility!and!mobility!session!is!highlighted!by!Danalee!Corso!(2011)!in!the!article!
entitled!‘New!Conditioning!Challenges’!!
The!warm!up!component!of!this!training!would!include!a!short!amount!of!time!on!either!a!bike,!rowing!
machine!or!tredmill!(5!minutes)!!
Two!examples!of!the!types!of!activities!involved!in!this!type!of!training!described!by!Kiraly!(2015)!are:!!
Side!lunges!–!Feet!shoulder!width!apart.!Step!sideways!so!the!leg!you’re!stepping!with!ends!up!bent!at!
about!90!degrees!and!your!opposite!leg!is!straight.!Then!push!back!to!your!starting!position.!Go!the!other!
way!to!complete!a!full!rep.!Do!two!or!three!sets!of!10P12!reps.!To!make!it!volleyball!specific,!hold!your!
arms!out!in!a!passing!platform!while!you!perform!your!lunges.!(Kiraly!2015)!
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Forward!lunges!–!With!your!feet!together,!step!forward!with!one!leg!until!the!thigh!of!that!leg!is!parallel!
to!the!ground.!Push!off!with!that!leg!and!return!to!your!starting!position.!Switch!to!the!other!leg!to!
complete!a!rep.!Do!two!or!three!sets!of!8P10!reps.!You!can!make!this!one!volleyball!specific!too!by!holding!
a!passing!platform!out!in!front!of!you!when!you’re!doing!each!step.!
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Several!examples!of!activities!described!by!the!Get!Set!app!!IOC!(2015)!are!listed!below!along!with!a!
picture!of!the!exercise!titled!YPposition.!

12. !
rop!and!Catch!(shoulder)!
yPPosition!(shoulder)!
Archery!(shoulder)!
Hitch!Hiker!(shoulder)!
Stability!(shoulder)!
Shoulder!Elevevation!(shoulder)!
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Single!Leg!Jumping!(leg!and!core)!
Single!Leg!Balance!and!Thowing!(leg!and!core!stability)!
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Bench!and!Side!Bench!(core)!
Side!Bench!and!Leg!raise!(core)!
Wiper!(core)!
Medicine!ball!rotations!(core)!
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13. !
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References!
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IOC!(2015)!Get!Set!App.!!
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Kiraly,!K.,!Sherman,!B,.!(1999)!Beach&Volleyball:&Techniques,&Training&and&Tactics&from&the&Game’s&Greatest&Player.!Human!Kinetics!Champaign!
IL.!
!
Kiraly.!K,.!(2015).!The&Importance&of&Functional&Strength.!http://www.teamusa.org/USAPVolleyball/USAPTeams/KarchPKiralysPBlog/TheP
ImportancePofPFunctionalPStrength!
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Sand!Volleyball!Roundtable:!New!Conditioning!Challenges.!(2011).!Performance&Conditioning&Volleyball.!17(5),!1P3.!!
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